Limber it Up for Better Returns on Your Exercise

If you have no time to stretch in the day or are always rushing out of a fitness class before the cooling down exercises are complete or you want greater gains in the gym, you will definitely want to consider the suggestions below.

If you were to quiz your colleagues, friends, and family on the cause of lack of flexibility, the majority may think it’s due to the aging process. In most cases, however, lack of flexibility is actually largely a result of inactivity and then, to varying lesser degrees, of genetic makeup, gender, age, and level of physical activity.

When we sit all day, especially in a locked position at the computer, for example, or we don't have a lot of movement throughout the day or exercise regularly, over time our muscles have a tendency to become tight and stiff. This is not only from the static motion, but also from the repetitive action as well. The important purpose of stretching our muscles and joints is to “exercise” their ability to extend through a normal range of motion and then to allow the muscles to return to their normal resting lengths.

By incorporating a regular stretching program into your weekly life, there are many benefits and likely gains:

Improved posture

Greater freedom of movement

Increased weight lifting potential

Release of muscle tension and soreness

Reduced risk of injury

Enhanced body awareness

Enhanced performance

Feeling great

Increased physical and mental relaxation

Stretching thirty minutes three times per week is actually ideal and optimal for your body to gain the benefits most need. With today's overloaded schedules, however, you may wonder how to fit this into your week. Here are some excellent options:

Yoga, even once a week, helps loosen muscle tension and stiffness

Pilates both strengthens and lengthens—try it even once a week

Tai Chi will help you feel more calm and centered

Schedule a Thai massage appointment

Go to a simple stretching class at your local gym

If fitness classes are not your thing, you can do these instead:

Stretch either during or after a shower, hot bath, or sauna

Stretch while still in bed (simple hands over head and pointed toes can help limber you up)

Stretch in between your weight training exercises

Stretch while standing in line at your local grocery store

Do partner stretching, where you help each other move the body into stretching positions (caution: don't overstretch your partner)

Purchase and use a stretching DVD for home stretching

You can fit stretching into your daily routine and give any one of these suggestions a go. When performing any stretches make sure to...

Start slow

Hold the stretch, do not bounce

Hold each stretch for a minimum of 10 seconds to an ideal of 30 seconds

Stretch just enough—it should not be painful

Breathe!

Limbering up and becoming flexible does pay off!!!

Sunwarrior

Disclaimer

Claims on this site have not been evaluated by the FDA. Information on this site is not intended to diagnose, treat, cure, or prevent any disease.
We encourage you to do your own research.. Seek the advice of a medical professional before making any changes to your lifestyle or diet.

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